1/11/14

Today was some wicked training. It just straight up hurt, right from the very beginning. This is exactly the training I need to be doing. Power cleans/grip generally was a little fried after yesterday, but I got some really quality intensity out of this. My weaknesses here are definitely muscle-ups/C2B pull-ups. Everything else felt awesome. I was completely gassed after this. Brutal day. Excited to rest tomorrow and come back fresh for some intensity on Monday.

A.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders

Rest 3 minutes, and then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 26 reps (2 + 2)/15 reps (1 + 3)
PC/C2B – 36 reps (3 + 0)/24 reps (2 + 0)
FS/T2B – 40 reps (3 + 4)/40 reps (3 + 4)
PS/DU – 72 reps (3 + 0)/72 reps (3 + 0)

B.
AirDyne, Watt Bike or Row for 8-12 minutes at 65-75%
-Super easy 2000m row, took about 10 minutes. (2:20-30 pace)